Sleep is one of the most essential parts of your health. Getting a good night of sleep helps your body repair itself, from your muscles and tissues to your brain and down to individual cells. We all know what a night of bad sleep feels like: you’re groggy, grumpy, and not ready to face the day. So, what can you do if you struggle with sleeping and want to experience a night of peaceful sleep? Well, you’re in luck. Below, we’ve put together our top tips for helping you sleep and be your best self.
Tip #1: Give Your Sleeping Companion a Snore Guard
If one of the reasons you wake up at night is due to a loud sleeping partner who snores the night away, you may want to consider investing in a snore guard. A snore guard gently corrects a snoring issue so you and your partner can get the sleep you both deserve.
Tip #2: Get a White Noise Machine
A white noise machine can provide pleasant background auditory noise so you can go to sleep more easily. If you don’t want to invest in a white noise machine, you can just get a simple fan. It can be hard to go to sleep in total silence – so this is a great way to help you drift off to sleep.
Tip #3: Drink Chamomile or Lavender Tea
One of the best ways to wind down after a particularly stressful day is by sitting somewhere quiet with a warm mug of chamomile or lavender tea. Both chamomile and lavender help promote relaxation, which means you feel less stressed and anxious when it’s time to hit the hay.
Consider drinking one of these non-caffeinated teas an hour or two before you plan on going to bed.
Tip #4: Stop Using Your Phone and Electronic Devices Before Bed
The allure of the infinite scroll on your phone is a hard thing to ignore. But staring into the blue light emitted by electronic devices wreak havoc on your circadian rhythm. In turn, your brain is stimulated, making it hard to relax and feel tired.
A better alternative is reading a regular book or even writing in a journal.
If there’s still light pollution from your devices from status light buttons and other LED indicators, consider investing in light-blocking stickers. Find a place in your bedroom where you don’t see any light from your phone but it’s within reach if you need to use it as your morning alarm. It’s also a good idea to put your phone in “Do Not Disturb” mode, so you can prioritize your bedtime instead of responding to texts.
Tip #5: Exercise During the Day
One of the best ways to ensure that you actually get a great night of sleep is by tiring your body out during the day. Aim to get 30 minutes to an hour of exercise most days. Not only will you benefit from exercise-induced endorphins, you’ll also help yourself sleep better when it’s time to go to bed.
Tip #6: Consider Winding Down with Yoga Instead of Wine
There’s nothing wrong with an occasional glass of wine, beer, cider, or any other adult beverage. But if you’re constantly relying on alcohol to wind down after a long day, you might be negatively impacting your sleep. Although alcohol can make it easier to fall asleep initially, it can make it more difficult to stay asleep. Additionally, drinking alcohol can lead to poor quality sleep.
If you need a transition from your “work self” to your “home self” in order to wind down, consider substituting your adult beverage with an hour of yoga. Not only will yoga provide you with an opportunity to exercise in a low-impact, relaxing manner, it can help you reduce your anxiety and stress.
Conclusion: Sleeping Better, One Night at a Time
As an adult, there are a multitude of stresses you have to deal with. Work obligations, family obligations, social obligations – it can all add up and leave you tossing and turning each night. But there are many steps you can take to ensure that you have a good night of sleep. Start with these tips in this article if you need a jumping-off point. Remember, prioritize your bedtime, and find ways to relax your mind and body. Sweet dreams!